Kale

By: Marie Morud

Is it possible for a vegetable to reach celebrity status? If it is, kale found itself in the spotlight around 2012. Prior to its dramatic rise in popularity in edible form, kale leaves were most commonly used in restaurants as decorative garnishes. In recent years, kale has taken center stage in salads, soups, pesto, and even as chips in the snack aisle.

Kale was introduced to the United States in the 17th century by English settlers. Originally from the Mediterranean region, kale spread into Europe and Asia in the Middle Ages. Different varieties of the leafy vegetables were developed along the way with the help of cross-pollination to suit each population’s climate and taste buds.

Kale is a Scottish word derived from the Greek and Roman words meaning cabbage. This makes sense because kale is one of many vegetables originating from wild cabbage (Brassica oleracea). The commonly known brassica family also includes cabbage, cauliflower, broccoli, Brussels sprouts, and more.

Kale is a great source of vitamins and minerals. Kale serves up an abundance of vitamin K, important for blood clotting and maintaining strong and healthy bones. Vitamin C is a powerful antioxidant that helps strengthen the immune system and aids in iron absorption. Vitamin A helps maintain skin and eye health. Fiber helps us maintain a healthy digestive system, while folate aids in the development of red blood cells and prevents birth defects. Manganese is a mineral responsible for energy production and immune support, and lastly, calcium helps strengthen bones and teeth.

Kale is tolerant to frost and cold weather, making it available throughout much of the year. Chilly temperatures can actually make your kale even tastier! Cruciferous vegetables, including kale, convert starch molecules into sugar, resulting in a sweeter, less bitter flavor when exposed to low temperatures. Kale is a fairly easy crop to grow and is resistant to many pests and diseases.

Kale comes in a wide variety of flavors, colors, and textures. Redbor kale has deep purple and curly leaves, while Red Russian varieties range from blue-green to purple-red and have a sweeter flavor. Siberian kale has large green leaves and is one of the more cold-hardy varieties. Chinese kale, also known as Chinese broccoli, is often substituted for broccoli in recipes. Kale even comes in white, lavender, blue, pink, and purple. These varieties are commonly used in floral bouquets.

When selecting fresh kale, look for lots of dark green leaves with thin stems. Put greens directly into the refrigerator without washing. Blot dry if leaves are wet, and store in the produce drawer for up to 5 days. Just before using, you will want to wash your kale. Throw out the outer leaves if they are torn or bruised. Place leaves in a colander and rinse with cold water, moving leaves around to allow water into all spaces on the leaves. Dry with paper towels or a salad spinner to remove excess water.

Kale’s hearty leaves are able to withstand many types of cooking, including boiling, braising, steaming, microwaving, and stir-frying. Try kale in a saute, chips, pesto, salad, soup, stew, casserole, wrap, or smoothie. Kale stems are edible if cooked, just cut them into small pieces and saute, add to soup or stew, or use to make vegetable stock.

Try this recipe for Kale Stir-Fry from Healthy Harvest of North Iowa. This is a quick and easy recipe featuring kale, or any hardy green such as Swiss chard, collards, or beet greens.

Kale Stir-Fry

Serves 4

Ingredients

1 pound kale or other hearty green

1 tsp garlic, crushed

⅛ tsp black pepper

2 tsp lemon juice

Directions

Thoroughly wash the kale and remove all tough stems. Shake off excess water, but do not dry completely. Set aside.
Coat a large skillet with nonstick cooking spray, and preheat over medium-high heat. Add the garlic and stir-fry for 30 seconds.
Add the kale and pepper, and stir-fry for about 2 minutes, or just until the kale is wilted and tender.
Remove the skillet from the heat, and toss in the lemon juice. Serve hot.

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